WOD: Saturday 231104
Have a great weekend everyone!
• Coaching Notes
We have a fun little warm-up today with Burpee Simon Says. This one is fun because the coach gets a little power in this one and can call out each position for the athletes and see if they can remember where to go with the movement as we have broken the burpee down into its positions and labeled each with a number.
We will then tackle some Ring Muscle-Up and Rope Climb skill work prior to loading up bars and getting the ski ergs ready. For those that don't have ski ergs we can sub out for another machine today and keep a very similar stimulus. Machine scales are noted in the extra instructions for the workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Ring Muscle-Up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings. -We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + pushups.
-Deadlift: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.
-Rope Climb: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope. -Sub out pull to stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.
-Ski Erg: Focus to keep the handles from touching each other. Initiate through the lats and finish with the triceps.
Scaled Ski Erg: Sub Band Resistance Ski
metcon: "Children of the Corn"
Complete as many rounds as possible in 24 mins with a partner of:
12 Ring Muscle-ups
24 Deadlifts, 225/155 lbs
3 Rope Climbs
24 Ski Erg Calories
Goal: 4+ Rounds
accessories:
3 rounds for quality of:
12 Feet Elevated Ring Rows
Weighted Sorenson Hold, pick load, 30 secs
20 V-ups